Plan for 9/24 - 9/30 (Crossfit week 1)
Going to eat a fair amount, guessing around 2400 calories. Also planning to up my cardio and Starting Crossfit this week. Workouts will be planned by the day. They have you work 3 days and 1 off, but since I always take Sunday off, I’ll be doing 3 days on (M, T, W) 1 day off with light cardio (Th), 2 days on (F, Sat), 1 Day off.
Monday: Crossfit (morning)
Warmup: 3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Pull-up
Dip
Workout: Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Tuesday: Crossfit (morning)
Warmup: 3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Workout: 135 pound Clean and Jerk, 30 reps (may need to use 95 lbs)
Cardio: Light run after work (144 bpm)
Wednesday (in bend): Crossfit (morning)
Warmup: 3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Workout: Snatch 135 pounds, 30 reps (may need to use 95 pounds)
Cardio: Light Bike at night(140 bpm) (hot tub at hotel)
Thursday (in bend): Cardio: Light run (144 bpm)
Friday: Crossfit
Warmup: 3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Workout: If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Cardio: Light bike (140bpm)
Saturday: Crossfit
Warmup: 3 rounds of 10-15 reps of Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Workout: Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Cardio: Light Run (144 bpm)
Sunday: 100% rest
September 25, 2007 at 10:11 pm
Looks like a great Workout you have for the week. I love CrossFit, I haven’t been doing it for about a month. I blew out my knee on the body weight squats, and I am still having trouble. It’s an old injury not due to CrossFit exercise. I am working on a way to use the exercises while I work around the knee. My biggest goal is to lose a few more pounds. (About 30), I think that would help my knee tremendously.
Keep me posted on your progress. –DJ
September 30, 2007 at 9:17 am
You’ve helped me lots, Thanks so much